Westside Rules

[blackbeard]

no squats on friday

 

[blackbeard]

DE Bench

Speed Bench
210x3x8

Elbows out Exte
60'sx10x3

1 amr side raise
15,20,30x15
30'sx15

BB Rows
225x10x3

Peak Work(Biceps, cable curl)
150x10

 

[blackbeard]

ME SQ/DL

Arched GM's
495x3

Rack Pulls
405x10x3sets

Pull-thrus
190x10x2

CSR
3platesx10x2

Ab Pull downs
80x25

 

[Fender]

BB...never looked at your log before...impressive. I like your routine. You're a strong Mofo.

 

[blackbeard]

BB...never looked at your log before...impressive. I like your routine. You're a strong Mofo.

thnks appreciate it

 

[SteelSouth]

Very impressive #'s BB!! Those are some strong GM's.

 

[blackbeard]

DE Bench

Speed bench
210x3x8sets

DB skulls
30'sx10x5

Side Raises
2x12


CSR
3plx12x3

Bicep work
2x20

last speed day before the meet
will go heavy on Weds and then next sunday will jsut take my opener and lay off the bench for a week befdore the meet but will still try to hit the reg sq/dl work

 

[Princess]

thnks appreciate it

i think you're just a mofo.

 

[blackbeard]

i think you're just a mofo.

huh?

 

[blackbeard]

ME SQ/DL

Rack Pulls against doubled Minis (just below knee)
635x1
675xmiss
500x5

45* Raises
blue band x8
blue/Greensx8x3sets

Ab Wheel
3x12

 

[mister69]

How does that ab wheel feel? Never tryed it, I always use the seated ab machine.

ME SQ/DL

Rack Pulls against doubled Minis (just below knee)
635x1
675xmiss
500x5

45* Raises
blue band x8
blue/Greensx8x3sets

Ab Wheel
3x12

 

[blackbeard]

How does that ab wheel feel? Never tryed it, I always use the seated ab machine.

i feel i have pretty a strong abs
the first time i tried the wheel my abs were sore for days..

my gym is to fuggin cheap to buy a $15 wheel so i take 2 15lb DB's and hold them together loosely roll myself out and then back in

 

[blackbeard]

ME Bench (Weds Nite)

Shirt Work
315x3
410x2
460x1
520x1 almost touched
550x1 touched
590xmiss

Lockouts
495x3
545x3
585x3

 

[blackbeard]

DE SQ/DL

Speed Squats
385+2 sets of chain per side
8x2reps

Dimel deads
225x15x2
275x10

Hammer High Row
10platesx5
6plx12

Ab Pull Downs
80x30
got my new bench shirt tonite from Karin..im like a lil kid i think ive put it on 3 times already lol

 

[Mulligan]

DE SQ/DL

Speed Squats
385+2 sets of chain per side
8x2reps

Dimel deads
225x15x2
275x10

Hammer High Row
10platesx5
6plx12

Ab Pull Downs
80x30
got my new bench shirt tonite from Karin..im like a lil kid i think ive put it on 3 times already lol

I watched a Westside Video and these teqniques kick ass.

 

[blackbeard]

I watched a Westside Video and these teqniques kick ass.

yes westside does very well at the top level
what video did you see?

 

[Mulligan]

yes westside does very well at the top level
what video did you see?

Not sure. It was old. They guys continually repped (3's) out heavy weight and did alot of sets on bench and everything else. The guys were strong a hell.